Take Your Brain for a Walk

Walking meditation is a mindfulness practice that gets us up off the cushion and into motion.

If you’re like me, with an overly active "Howler Monkey" scampering around in your brain from one to-do list to another or a rumination habit that kicks in with very little provocation, you’ve probably already discovered that sitting meditation isn’t your thing.

Finding a mindfulness practice that engages all the senses helps me access the benefits of meditation while avoiding the pitfalls and frustration of wrestling habitual mental programming.

When you desire the benefits of mindfulness but your brain just won’t settle into the practice, try taking a walk.

The How’s …

Walking meditation focuses on the physical sensations of your body’s movement, the feeling of your feet connecting to the earth, the environment through which you are walking, and your breath. So, leave your step counter and to-do lists at home.

There are several formal Buddhist methods for this practice, but here’s what works for me and my Howler Monkey:

1. Begin by lifting your awareness to your surroundings as you take a couple of slow, deep breaths. Notice the temperature of the air, the breeze against your skin, the fragrance of the earth, the colors, and sounds.

2. As you take your first slow, deliberate steps, bring your awareness into your body. Direct your attention to the sensations of your feet as each step connects with the ground. Notice the small details of the mechanics of your foot, ankle, and leg muscles with each slow step forward.

3. Gradually assume your natural walking pace, still focusing on the present moment in your body with each step. Once you’re walking at a comfortable pace, begin to shift your focus to your breath. Match your breath to your steps in a pattern that requires your attention to stay on track. My preferred breath pattern is:

   • Breathe in for a count of six steps,
   • Hold for four steps,
   • Breathe out for a count of eight steps,
   • Hold for two steps, and repeat.

   Concentrate on making the exhale longer and slower than the inhale. There are no strict rules, so experiment until you find a pattern that feels natural. If you lose count, simply restart the pattern without judgment.

4. As you progress on your walk and your breathing pattern no longer occupies your conscious thoughts, return your attention to the details of your surroundings and the sensations of your connection to the earth with each step. Soak it all in.

5. When your mind wanders back to to-do lists or intrusive thoughts creep in, gently return your focus to matching your breath to your steps.

There’s no prescribed ideal time or distance for walking meditation. The goal is to find yourself in the present, connected fully to your body and its environment, calming your mind and opening space for inspiration.

Note: Connecting to your body can be difficult for those with trauma. Noticing your environment without triggering hypervigilance can be a challenge. Be gentle with yourself, ease in, and listen to your body.

The Why’s …

If you’ve clicked this blog, you’re likely already aware of the general benefits of mindfulness practices, such as:

• Stress & Anxiety Reduction
• Improved Mood
• Emotional Regulation

Since you’ve found this creative space for trauma recovery, let’s explore how walking meditation can enhance re-regulation in the face of trauma-induced flashbacks.

As discussed in other blogs, the effects of developmental trauma embed themselves within the body. Dysregulation is not merely an emotional state; it has deep roots within the nervous system and extends to every major organ via the Vagus Nerve.

NERD ALERT: The Vestibular System and Trauma Re-Regulation

Unlocking the benefits of walking for re-regulation lies within the body’s Vestibular System, located in the inner ear and brainstem. This system is closely linked to the Limbic System, which influences emotions. The Vestibular System balances autonomic activity by stimulating the vagal system – this is Polyvagal Theory in action. Walking helps regulate the nervous system, reducing the dominance of fight/flight/freeze responses.

For the brain nerds: Check out this literature review on the Vestibular System from the Journal of Natural Science, Biology, and Medicine.

The Benefits … for Flashbacks

1. Bilateral Stimulation:
   Walking rhythmically stimulates the brain and body in a right-left pattern, engaging both hemispheres of the brain. This sensory technique is the magic behind Eye Movement Desensitization and Reprocessing (EMDR) therapy. As you walk, your legs, arms, and eyes move in sync, helping regulate stress responses and process emotions.

2. Grounding Techniques:
   Walking connects you physically to the earth. Focusing on the sensations of your feet meeting the ground shifts attention away from flashbacks or triggers. Engaging the senses by noticing sights, sounds, and smells provides a calming effect.

3. Rhythmic Movement:
   The repetitive motion of walking naturally encourages steady breathing patterns, reducing anxiety and enhancing relaxation.

4. Mindfulness and Present-Moment Awareness:
   Focusing on the present moment through walking reduces the intensity of flashbacks by anchoring your mind. It provides a mental break from distressing thoughts.

5. Physical and Mental Release:
   Physical movement alleviates tension from stress and anxiety, while endorphin and dopamine releases counteract feelings of distress.

6. Cognitive and Emotional Benefits:
   Walking interrupts rumination and negative thought patterns, enhancing emotional regulation.

As Easy As …

Walking meditation is as simple as slipping on sneakers and opening your front door. If you’re not ready to take it public, try walking barefoot around your apartment. Beyond emotional regulation, walking meditation offers numerous benefits.

Give It a Try

Try walking meditation and let us know if it’s a practice you’ll add to your tool bag by leaving a comment below. Ralph and I would love to hear about your experiences, where you’ve gone for a walk, and what you discovered about yourself along the way!